TIPS FOR COOKING HEALTHY LOCAL DISHES
The increase awareness of the ill effects unhealthy diets poses on healthy has pushed many Ghanaians to jump on board the healthy eating train. In recent times, salads, blended fruits, whole grains of exotic origins have been promoted as the solution to healthy eating. In view of this, majority of Ghanaians have deserted the indigenous dishes as a healthy eating remedy. Below are a few ways of adding a healthy spin to local Ghanaian meals;
- Adopt healthy cooking methods – Cooking methods such as deep frying, frying of fish/meat before adding to stews and addition of oil to rice before boiling ; adds extra oil into meals and this eventually contributes to excessive weight gain and its associated complications. Healthier cooking methods include steaming, poaching, stewing, boiling, roasting and grilling.
- Remove all visible fats from meats before cooking– take the skin off meats and trim off white fat layers beneath the skin. Avoid portions of meats with joints as well as offal’s (organ meat) examples include Intestines, brain, liver and gizzard. Opt for lean portions of meat when cooking.
- Add vegetables to soups – Adding green leafy vegetables to local soup recipes can transform the dish to a very healthy one. Most of our local soup recipes are fat laden examples include groundnut soup and palm nut soups. Vegetables can be chopped, shredded, steamed or blended into these soups. This adds beneficial nutrients and fiber into our meals.
- Reduce salt in meals – Most local recipes are designed to include local flavor boosters, these are mostly salted fishes. Addition of these flavor boosters to meals increases the overall salt/sodium content of meals which eventually places the consumer at risk of heart related complications. Soak salted fishes in water overnight and rinse in fresh water before adding to meals.
Photo by Tee’s Tavern
ARTICLE BY SALOMEY KOKORO
OFFICIAL DIETICIAN OF BISA
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